Hello Mr. Burgener, I'm on the 11th week of your workout and it's gone great, I just have a question about the last week; are we supposed to go for new maxes on the last day of the 12th week or take a week off after that and then max? thanks in advance.

Mike Burgener2007-10-22

take a week off and enjoy recovery

Rich B2007-11-18

in week 1, what is 'ps+hss+sn'?

Mike Burgener2007-11-19

ps=power snatch
hss=hang squat snatch
sn=snatch
do a power snatch then a hang sqt snatch then a snatch all for 1 rep.

Mike2008-01-24

what is the difference in your "clean shrugs" and "clean pulls". I have seen various versions and many times they overlap in execution. How do your differ.

Mike Burgener2008-01-24

clean shrugs are taken off blocks and are taken from the high hang doing just a down and up and shrug. clean pulls are taken from the floor and mimics the clean without racking the bar.

Matthew2008-06-02

2sn pulls+2 sns, is this 2 snatch pull + 2 snatch squats? If so, how do you get to the snatch squat position from the snatch pull.

Mike Burgener2008-06-02

2 sn pulls + 2 sns means 2 sn pulls plus 2 snatch not snatch sqt.

Jeff Fisk BASE, CSCS*2009-03-03

What does sn bal mean. Great stuff. Thanks.

Coach Burgener2009-03-03

jeff,
sn bal is snatch balance. some people call it drop snatch.

Jeff Fisk2009-03-05

I think I know what you mean, but could you describe the sn bal. Thanks again. My friend John Mobely just did your oly cert. on the East coast. I may try for your Edmond, OK. camp. I am an old SEAL student personal training in KC. Look forward to learning from you soon. Jeff

Allan G2009-03-26

A little help please coach. I have been following this programme for the last 3 weeks but i'm still not certain what loads i should be sticking in the 'max' column on the spreadsheet?! I have been entering 1rm's but on some exercises the load pattern seems heavy and on others a bit light. Can you please enlighten me before i embarrass myself even more.

fantastic site btw.
many thanks,
Allan

Coach Burgener2009-03-26

alan, if the wt. is too heavy lighten it up.....if its too easy...take it up a tad , but not too much. a cycle like this is a game plan. use it accordingly and emphasize your weaknesses as you make changes.

hanging leg raise. hang from a chin up bar and bring knees to elbows. a stomach exercise.

Geoff2009-06-26

Hi Coach, is it ok for me (51 yr master) to use this schedule or would it be 'too much' volume. I've been training OL for years.
Thanks!

Reggie Anglin2009-08-12

I would like to go back to powerlifting, need a new program to jump start my workouts. Maybe even try for the olympic's. Im 45 y/o ? pls help. thanks reggie.

Yvana2009-08-26

is this program suitable for beginning to intermediate lifters as well?
Question re 1RM: do you re-adjust those during the program or is it fixed at where you are at in week 1?
Also: power snatch/clean > technical snatch/clean. Which max do I use?

Erik Rasmussen2009-09-06

Hello Coach
When you ask us to do ps+hss+sn for a set of 3, are we expected to do that sequence 3 times without resting? or are should take a second between them to complete the set?

Coach Burgener2009-09-06

erik you only do 1 of each of the exercises not 3 of each of the exercises.

Michael2010-01-29

On the 3 pos cleans, are those full or power cleans?

Coach Burgener2010-01-29

3 pos cleans are full cleans

Casey2010-02-22

my apologies Coach B, i meant to remark on this program previously when i asked a question concerning the frequency. Of the 4 workouts a week, how would you space them on a M/T/W/Th/F/S/Su schedule?

I have a flexible schedule and from what i gathered perhaps a M/T/Th/F scheduling would work as far a recovery goes, with active recovery (light short rowing, myofascia release, flexibility drills, etc) and barbell work mixed in on rest days here and there?

Or would you recommend splitting it up a little more with lifting on M/W/F/S and Sunday and Tuesday being rest days. Any advice would be of great help. Thanks!

Coach Burgener2010-02-22

casey, i would space them based on what i can do. if i have a flex schedule i would do: mon, tu, rest wed, thur, rest fri train sat....rest sun. that is what i would do.

Casey2010-02-22

excellent, thanks for the help and quick responses. Your professionalism and love of the sport is both observed and greatly appreciated.

Kelvin2010-02-27

Hi coach, would this programme be suitable for a beginner lifter? , new to Olympic weightlifting but not weight training. (Iíve been training for around 3 months and have just competed in my first comp) Thank you

Coach Burgener2010-02-27

kevin....sure you can do this program.....vary it and go by how you feel not necessarily by the % or reps....but by exercises.

Matt DeMinico2010-03-03

Hey Coach, just a quick programming question on this, the max column is obviously 1RM for each particular movement. That 1RM for each movement doesn't change during the whole 12 weeks, correct? As you said, take a week off after, at which point I presume you go for a new 1RM in each of the major lifts, and then repeat the 12 week cycle with the new 1RM.

Coach Burgener2010-03-03

no it does not change unless you do hit a new pr in practice. i always say: WHEN THE FRYING PAN IS HOT, YOU DO THE COOKING!! if that happens, then you do change it.

Matt DeMinico2010-03-29

This may sound really stupid, but seeing as I've never done a 1RM RDL before (actually, prior to starting this program, I'd never done them before, ever), what should I put in for the "max" in that category?

So far I've thrown 91kg in there, felt light but strained a muscle the first time on the 4th set. Now, now after getting used to them, they're no problem and feel light. Should I just take a day and try for a 1RM RDL to get my max? or just keep bumping it till it feels like it's too much. I'm guessing my 1RM Full Deadlift (182 kg) isn't good to do for 90% at sets of 7, or should I be?

Again, sorry for the dumb sounding question.

Mark D2010-05-24

Coach I am a crossfitter that is looking to add in more olympic lifting into his workouts. I feel that the crossfit programming has been lacking oly work. Instead of doing the entire program as is can I do 2 to 3 of these workouts per week and still see gains in my attempt to build my oly lifts?

Hey coach B i played football at RBV when you were the coach you might remember me as TEX i really want to to work out with you guys again it was the only thing i really loved in high school was lifting and football

Em2010-11-15

Hi Coach. For Week 1, Saturday Snatcy & C&J, it looks like set 5 is a back-off set prior to going back up for set 6. Am I reading that correctly? Is the purpose to bring more speed to that last single?
Thanks!

Coach Burgener2010-11-15

em, yes you have read it correctly

Glenn2011-01-05

Hey coach. Couple of quick questions. 1st-on the Snatch Push Press is the % taken off your 1rm Snatch or should you establish a 1RM Snatch Push Press. 2nd-on the PJ+Jerk-should the % be based off your 1RM Split Jerk? Love the program so far!! Thanks coach.

CoacH Burgener2011-01-05

glenn,
the sn pp should be taken off snatch. the cj off the pj.

Glenn2011-01-05

Thank You Coach.

Greg D2011-03-19

Do we complete all sets of each exercise before moving on to the next or do we follow the set line down. Example, day one do we ps,has,sn then sn bl then back squat etc for set one or do all the ps,has,sn before moving on to sn bl. Thanks for the help coach!!!

CoacH B2011-03-19

yes....complete the sets of each exercise. a ps+hss means that one does a pwr snatch then a hang sqt snatch. that = 2 reps.

Cesar2011-04-14

i beilieve on week 3 or 4 there is nothing programed on the 4th day...when the 4th day is blank do i assume its max for a day or is it just a rest day?

Shayna2011-06-16

Do we test maxes throughout the 12 weeks?

Rusty2011-06-16

Coach, I have a few of questions. Not looking to lift competitively just like olympic lifts. So my questions are 1) Do you forsee any problems with adding some bench press in with this program? and 2) what are your thoughts on cardio with this program ( I was thinking intervals running)? and for the box jumps are those done at a specific height and are they done repetitively as quickly as you can or are they 1 explosive jump then land reset and jump again at a near max jump? How the questions aren't to ignorant. Thanks so much for the free programing, i love the site.

Coach B2011-06-16

rusty...look for answers in all caps.
Coach, I have a few of questions. Not looking to lift competitively just like olympic lifts. So my questions are 1) Do you forsee any problems with adding some bench press in with this program? NO...NOT AT ALL JUST BE CAREFUL AS TO NOT GET THE SHOULDERS TOO TIGHT. and 2) what are your thoughts on cardio with this program ( I was thinking intervals running)?SPRINTS ARE FINE. UP HILL SPRINTS ARE BETTER. and for the box jumps are those done at a specific height and are they done repetitively as quickly as you can or are they 1 explosive jump then land reset and jump again at a near max jump? YES...JUMP QUALITY JUMPS WITH ADEQUATE REST. How the questions aren't to ignorant. Thanks so much for the free programing, i love the site.

Coach B2011-06-16

shayna. usually every 4 wks

Shayna2011-06-23

Thanks coach! :)

Mark2011-08-23

Hi Coach,
What does it mean: rk jerk, pj + jrk

Coach B2011-08-23

if i wrote it like that it would mean take it off the rack and jerk it....then push jerk it and then jerk it again

Edwin2011-09-09

Hi Coach,

I want to give this program a try at my local crossfit box. I have approximately an hour a day total. Should that be enough time for each day?

Thanks!

Roger2011-09-14

Hey coach. Im a crossfitter looking to improve my oly lifts, I dont think Id be able to do the 4 day a week programming, would doing say 3 a week be a good idea ? And making it a longer program than 12 weeks.

Coach B2011-09-14

RoGer, yeah.you can do a 3 day per week program. Wk 1 do mon rues sat. Wk 2 do tu we'd sat and so on. See how that works. But you can workmit any way you want based on your needs.

John2011-12-31

I want to get strong for American football but I also want to build overall strength and get ripped. Which one of your programs should I use?

Loan2012-01-02

I propose not to hold off until you get enough cash to buy all you need! You should just take the loan or college loan and feel yourself comfortable

Captain2012-01-16

Coach, is sn bal % of your best snatch or of your best sn bal?
Program looks awesome, looking forward to try it. Thanks

Coach Burgener2012-01-16

captain, sn balance is of best sn bal. you want exercise to be heavier than snatch in the long run.

Captain2012-01-19

Thanks Coach. I've started the program and did the sn bal 1st day of week one. Is the sn bal with a dip and a drive? Or do I go right under it without any movement first. Thanks again!

Coach Burgener2012-01-19

captain, dip and drive quick drive with the hands to drive you down!!

Captain2012-03-10

Coach, I'm well into week 6,and everything is good. I have an additional question:
When I do clean pulls at 100% and 105% it's almost impossible to do reps with the pull, because of the heavy weight. Should I use straps? What is your meaning about using straps in olympic training?

Coach Burgener2012-03-10

captain, yes....use straps. i allow straps on 3 pos snatch and any and all pulls. good luck.

Mac Mak3.coeup2012-03-28

MAC Lipstick - make use of it to find the perfect lip color to suit your complexion and style.

Burberry Outlet2012-05-21

Read a great offer of comparable articles, but only discovered this write-up to my taste, thank you

Kevin2012-05-25

Hi coach, with this cycle would you recommend intra-cycle maxing or working up to a heavy single as you do in your regular site olympic lifting wod every saturday? If so, how would you suggest fitting this into the 12 week program? If not, do you think that a person would see more of a jump in their maxes just going straight off of your main wod or this 12 week program?

thanks.

Cheap NBA Snapbacks Hats 2012-06-01

Are you currently a diehard fanatic of Los Angeles Lakers basketball team? That is terrific mainly because you are able to show your complete assistance for your beloved basketball group by acquiring and wearing San Francisco Giants Hats. This is the perfect accessory that you can easily bring and wear whenever you watch the live game of Los Angeles Lakers. This snapback hat is very famous given that it comes with the actual colors of the team, which is gold and purple.The Lakers company logo is in front of the hat, embroidered in purple, while the Mitchell and Ness logo is embroidered at the back of the snapback hat. This hat is adjustable, so you don't need to worry about finding the right size that would excellent suit you. For just $9.50, you may have your own Lakers Snapback, Gold and Purple. What are you currently waiting for? Purchase the Cheap NBA snapbacks hats and show the world how proud you are of your favored LA Lakers basketball team.

Are you currently a diehard fanatic of Los Angeles Lakers basketball team? That is really good simply because you could show your complete assistance for your favored basketball power team by buying and wearing Mitchell & Ness Lakers snapback hat. This is the perfect accessory that you can actually bring and wear whenever you watch the live game of Los Angeles Lakers. These NHL Snapback Hats are very famous mainly because it comes with the actual colors of the team, which is gold and purple.The Lakers company logo is in front of the hat, embroidered in purple, while the Mitchell and Ness logo is embroidered at the back of the snapback hat. This hat is adjustable, so you don't need to be worried about finding the right size that would excellent suit you. For just $9.50, you can actually have your own personal Lakers Snapback, Gold and Purple. What are you currently waiting for? Purchase Cheap DC shoes Hats Wholesale and show the world how proud you are of your preferred LA Lakers basketball team.

Now in the case of each of these 3-rep sets (6 sets total). Does CFH, CFBK, FC = 1 rep of a 3-rep set, or 3 reps of the 3-rep set?

There's a few other places where this kind of set-up occurs. (Day 1: PS, HSS, SN)

Mike2012-06-23

Thanks for posting the program and so much info on your site. I just want to ask when I should retest my maxes? I am doing a Monday Tuesday Thursday Friday program. After every 4 weeks should I restest on Saturdays? Or what do you suggest as far as the program? Should I worry about restesting or just go through the 12 weeks with the same maxes?

Coach B2012-06-24

sorry for the confusion on my writing of programs. any time i do a set...ie.3 pos snatch. that is from high hang, mid thigh and floor. that ='s 3 reps, NOT 1 REP. if i have a ps+hss+sn=pwr sn,+hang sqt snatch + snatch...that ='s 3 reps as well. i always count all reps.

Coach B2012-06-24

sorry for the confusion on my writing of programs. any time i do a set...ie.3 pos snatch. that is from high hang, mid thigh and floor. that ='s 3 reps, NOT 1 REP. if i have a ps+hss+sn=pwr sn,+hang sqt snatch + snatch...that ='s 3 reps as well. i always count all reps.

COACH B2012-06-24

MIKE, retest when you feel strong. i always say: when the frying pan is hot, you do the cooking. if on a particular day and 2-3 wks into the program and you feel like: WOW!!! I FEEL GOOD!!! go for it then!!